Calories in Salmon

About Salmon

Salmon is widely considered one of the healthiest foods on earth. A 4-ounce serving of cooked Atlantic salmon contains about 233 calories, 25 grams of high-quality protein, and 14 grams of fat — including 2.3 grams of omega-3 fatty acids (EPA and DHA), which are critical for brain, heart, and inflammatory health.

What sets salmon apart from other protein sources is its omega-3 content. EPA and DHA are essential fatty acids that most people under-consume, and salmon is one of the best dietary sources available. Regular salmon consumption has been linked to reduced risk of heart disease, improved brain function, decreased inflammation, and better mood.

Salmon is also rich in vitamin D (one 4oz serving provides over 100% of the daily requirement), vitamin B12, selenium, and astaxanthin — a powerful antioxidant that gives salmon its pink color. Wild-caught salmon generally has slightly more omega-3s and less saturated fat than farmed salmon, but both are excellent choices.

For anyone tracking macros, salmon is an excellent protein source on almost any diet — keto, low-carb, flexitarian, or pescatarian. BasedHealth handles both wild and farmed salmon accurately for precise logging.